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Month: September 2020

09162020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 500 m row then 4 rds of 15 seconds hard, 45 seconds easy row Shoulder and Squat warm up Cindy in a Boat (AMRAP – Rounds and Reps) 20 minute AMRAP 5 pull ups 10 pushups 15 air squats 10 kcal row

200916

Verdant CrossFit, Verdant CrossFit North – CrossFit Drop Reverse Lunge (5 5 5 5) Standing on 45lbs plate, Hold 2 KBs in Front Rack and do a Reverse Lunge.Use same weight for all Sets Weighted Pull-ups (5 5 5 5) Superset this w/ Lunges and use same weight for all sets Bench Press (5 5 […]

09152020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Tabata Warm up – :20 on, :10 off x 4 each Glute bridge Bear crawl Reverse lunges Plank Bulgarian Split Squat (X X X X) Bulgarian Split Squat 4 sets of up to :30 hold/:30 max reps Superset with barbell hip thrusts 4×10 Hip […]

200915

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 5 Rounds 650M Row 14 Burpee Over Rower 5 Power Clean and Jerk 185/125

09142020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2rds 5 each Cubans, I’s, Y’s, T’s 20 band pull-aparts 10 scap push-ups 10 downdog to updog transitions Push-ups (1) Find max push-ups and pull-ups Do 2-3 warm up sets of push-ups, then 1 set max out push-ups. Whichever scale they can do. Make […]

200914

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 5 5 5 5) 65, 70, 75, 80, 85 EMOM: Metcon (Weight) 8 EMOM 4 Power Snatch 60-70% 15 Wall Balls 20/14This is VERY hard. Try to do some kind of snatch. Hang snatches are great. Each minute you do the snatches AND the wallballs. […]

200912

Verdant CrossFit, Verdant CrossFit North – CrossFit Bench Press (5, 5, 5, 5, 5) Build to a heavy set of 5 for the day. WOD: Metcon (Time) 5 Rounds: 500m Row 20 Medball Cleans (30/20) 10 Deficit Handstand Push-Ups(4″/2″)

09112020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Time) Goal today is to do a long workout that should be done unbroken and should take around 20 min 3 Rounds 120 Single-Unders 30 Deadlifts (135) 40 Box Jump Over 40 Pistol Variant (step on back of heel or stand on a box)

200911

Verdant CrossFit, Verdant CrossFit North – CrossFit 2 Squat Clean + 2 Squat Snatch (2 + 2) Work to 80% of 1 RM Snatch WOD: Metcon (4 Rounds for time) 4 Rounds Every 2:30 6 Power Snatch (135/95) 10 Burpees Over Bar 6 Power Clean and Jerks *record each time! remember to do that!

200910

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Warm-Up 2000M Row/1 Mile Run Rings: Metcon (Time) 4 Rounds 2 Strict Ring Pull-Up 4 Toe to Ring 2 Ring Muscle-Up 4 Ring DipsThis can be scaled to the bar. Or it can be broken up into pieces based on progressions. Time Cap 10:00 BB: […]